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GZCL DEFINITIVO
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The GZCL DEFINITIVO routine by andreacamerin is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
T1:5x3+ last set is AMRAP (add 2,5 kg after every week for upper and 5kg for lower) at failure is 6x2+ then 10x1+ T2: 3x10 (Add 2,5 kg after every week for upper and 5kg for lower) at failure 3x8 then 3x6 T3: 3x15+ last set is AMRAP
Routine detail
Day 1
Squat day
Est. 0 min
8 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Day 2
Bench day
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Day 3
OHP day
Est. 0 min
7 exercises
Barbell Military Press
5 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Day 4
Deadlift day
Est. 0 min
8 exercises
Barbell Deadlift
5 Sets x 3 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
